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Athlete Date Sort Location Workout Name Description Results
Rick Hill 05/21/2019 Premier Martial Arts/Grand River CrossFit 05/21/2019 EMOM 10min
3 Power Cleans 115/85lbs
10 Air Squats

Post rounds. 10 is perfect score.
 10 rounds 0 reps
Performed as RX
Rick Hill 04/13/2019 Premier Martial Arts/Grand River CrossFit 04/13/2019 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

Post time!
 10m 25s
Workout Scaled
Rick Hill 04/11/2019 Premier Martial Arts/Grand River CrossFit 04/11/2019 Rowing/Running
4x 400m
1 min rest between

Post fastest interval!
 1m 25s
Performed as RX
Rick Hill 04/08/2019 Premier Martial Arts/Grand River CrossFit 04/08/2019 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Push-ups

Post Time!
 7m 28s
Performed as RX
Rick Hill 04/06/2019 Premier Martial Arts/Grand River CrossFit 04/06/2019 In a 10min Window
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs 24/20

Post total reps including calories.
Scale as needed.		 123 reps
Workout Scaled
Rick Hill 03/26/2019 Premier Martial Arts/Grand River CrossFit 03/26/2019 Deadlift
2-2-2-2-2-2-2-2
2x10@60% of 2 rep.

Post load!
 315 lbs
Performed as RX
Rick Hill 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 101 reps
Performed as RX
Rick Hill 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 210 reps
Workout Scaled
Rick Hill 03/21/2019 Premier Martial Arts/Grand River CrossFit 03/21/2019 Rowing
3x500m
1min Rest between

Post fastest interval!
 1m 45s
Performed as RX
Rick Hill 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 258 reps
Performed as RX
Rick Hill 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 140 reps
Performed as RX
Rick Hill 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 108 reps
Workout Scaled
Rick Hill 03/04/2019 Premier Martial Arts/Grand River CrossFit 03/04/2019 6 rounds of:
20 sec Push-ups
10 second rest
20 sec Double Unders
10 second rest
20 sec Back Squat @ 70% BW
10 second rest

Total reps added together equals score
Scale as needed.		 418 reps
Performed as RX
Rick Hill 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 88 reps
Performed as RX
Rick Hill 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 177 reps
Workout Scaled
Rick Hill 03/01/2019 Premier Martial Arts/Grand River CrossFit 03/01/2019 7min AMRAP:
7 KB SDHP 50/35lbs
7 V-sits

Post rounds and reps!
Scale as needed.		 12 rounds 0 reps
Performed as RX
Rick Hill 02/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 Buy in: Max Rep Pull-ups until hands come off bar.
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max rep toes to bar until hands come off bar.

Score is total of Pull-ups and Toes to bar added together.
Scale as needed.		 33 reps
Performed as RX
Rick Hill 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 209 reps
Performed as RX
Rick Hill 02/09/2019 Premier Martial Arts/Grand River CrossFit 02/09/2019 Girl Power
18 min AMRAP:
21/15 Cal Row
3 Rounds of Cindy
5 Squat Cleans 115/75lbs

* 1 round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Post total rounds & reps!
Scale as needed.		 3 rounds 9 reps
Workout Scaled
Rick Hill 02/07/2019 Premier Martial Arts/Grand River CrossFit 02/07/2019 Rowing
5x250m
1min Rest between

Post fastest interval!
 0m 51s
Performed as RX
Rick Hill 02/06/2019 Premier Martial Arts/Grand River CrossFit 02/06/2019 5 Rounds
10 DB Snatches (alternating) 50/35lbs
8 V-sit
6 Pull-ups

Post time.
Compare to Feb 24, 2018
Scale as needed.		 8m 13s
Workout Scaled
Rick Hill 02/04/2019 Premier Martial Arts/Grand River CrossFit 02/04/2019 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps!
Scale as needed.		 7 rounds 10 reps
Workout Scaled
Rick Hill 02/01/2019 Premier Martial Arts/Grand River CrossFit 02/01/2019 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!		 13 rounds 0 reps
Performed as RX
Rick Hill 01/31/2019 Premier Martial Arts/Grand River CrossFit 01/31/2019 Rowing
3x800m
2min Rest between

Post fastest interval!
 3m 02s
Performed as RX
Rick Hill 01/31/2019 Premier Martial Arts/Grand River CrossFit 01/31/2019 Rowing
3x800m
2min Rest between

Post fastest interval!
 3m 02s
Performed as RX
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